sunlight

Vitamin D – The Sunshine Superpower Your Bones Crave

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Your bones are solar-powered… sort of. Without vitamin D, all that calcium won’t do you much good.

Vitamin D is crucial for calcium absorption and bone metabolism. Without sufficient vitamin D, bones can become thin, brittle, or misshapen. A meta-analysis in The Lancet Diabetes & Endocrinology showed that vitamin D deficiency is linked to a significantly increased risk of fractures in older adults (Zhao et al., 2017).

Get 10–30 minutes of midday sun exposure several times per week, depending on your skin type and location, and include dietary sources like mushrooms, fortified plant-based drinks, and fatty fish (if you’re pescatarian). Consider a D3 supplement if your blood levels are low—consult your doctor.

Today’s Thought: Hold On, Never Quit

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Yesterday afternoon a whooper of a thunderstorm roared through my area. Lightening and thunder at times were instantaneous. The winds drove the heavy rain sideways. I was happy I was in my home. Then, as quickly as the storm hit, it subsided and the Texas sun was as bright as ever. That’s how it is with life. Storms hit us, sometimes with a raging fury. If we hold on, the storm loses its power and our sunlight returns. We all have to endure challenges. They’re not always simple to overcome. If we hold on we can outlast the challenges. Never quit.

Finding Sunshine in Grief: A Journey Towards Healing and Hope

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In Episode 104 of “Journey from Grief to Healing,” we explore the approaching summer solstice and its symbolic significance in the grieving process. The extended daylight hours symbolize a shift from darkness to light, mirroring the emotional journey of moving from grief to healing. The narrator discusses the therapeutic effects of sunlight on both humans and plants, emphasizing that while grief can overshadow our lives, we must strive to embrace the light to foster growth and healing.

The episode reflects on the importance of choosing to live actively and engaging with life, even amidst sorrow. Drawing inspiration from Michael Franti’s song, the narrative highlights resilience and the inevitability of storms passing, underscoring the cyclic nature of life and grief. Through vivid imagery of nature, the narrator illustrates how life continues to flourish around us, urging listeners to participate in the rhythm of life despite their grief.

The episode also touches on the emotional freedom to mourn and cry, stressing that living fully means embracing all emotions. By quoting poets William Wordsworth and Christina Rossetti, the narrative beautifully encapsulates the theme of finding joy and music in life, even as we navigate through grief.


You can listen to Episode 104 on your favorite podcasting app or click here for Episode 104  

Health Tip for Today ~ How Much Time Should You Spend in Sunlight to Activate Vitamin D Synthesis?

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The production of vitamin D in the body is triggered by the skin’s exposure to ultraviolet B (UVB) radiation from sunlight. When UVB rays penetrate the skin, a chemical reaction occurs, converting a precursor compound in the skin called 7-dehydrocholesterol into vitamin D3 (cholecalciferol). This inactive form of vitamin D then undergoes further metabolic processes in the liver and kidneys to become the active form, known as calcitriol.

The time required for a person to spend in direct sunlight to activate vitamin D synthesis in the skin can vary depending on several factors, including the individual’s skin type, time of day, season, geographic location, and the amount of skin exposed. However, as a general guideline, it is commonly recommended that exposing the hands, face, and arms to sunlight for about 5 to 30 minutes, two to three times a week, is usually sufficient to stimulate adequate vitamin D production.

Note that excessive exposure to sunlight carries the risk of sunburn and skin damage, as well as an increased risk of skin cancer. Therefore, it’s recommended to strike a balance between obtaining adequate sunlight for vitamin D synthesis and taking appropriate sun protection measures, such as wearing sunscreen, protective clothing, and seeking shade during peak sun hours. Additionally, individuals with darker skin pigmentation may require more time in the sun to produce sufficient vitamin D due to the higher levels of melanin in their skin, which reduces the skin’s ability to synthesize vitamin D. If you have specific concerns or questions about your vitamin D levels, it’s best to consult with a healthcare professional.

Source: ChatGPT

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